Introduction to the 1400 Calorie Dinner Plan
This 1400 calorie dinner plan is designed to help you lose weight while still enjoying delicious and nutritious meals. With high protein and fiber-rich foods, this meal plan ensures you stay full longer, helping you stick to your calorie goals. Each meal is balanced to provide energy and satisfaction without leaving you feeling hungry.
Why Follow a 1400 Calorie Dinner Plan?
- Helps in weight loss by keeping your calorie intake in check.
- Provides a balance of protein and fiber to keep you feeling full.
- Easy to follow with meal prep tips and recipes for the week.
- Can be combined with exercise for sustainable weight loss (1 to 2 pounds per week).
Meal Prep Tips for Your 1400 Calorie Dinner Plan
Start your week by prepping meals in advance to save time during the busy days. Here’s how you can organize:
- Prepare Vegan Superfood Grain Bowls for lunch on Days 2, 3, 4, and 5.
- Make Maple-Nut Granola for breakfast or use a store-bought granola with low sugar content.
Daily Breakdown of the 1400 Calorie Dinner Plan
Day 1
Breakfast (338 calories)
- Scrambled eggs with vegetables
A.M. Snack (151 calories)
- 1/2 cup blueberries
- 1 cup plain non-fat Greek yogurt
Lunch (402 calories)
- Butternut Squash Soup with Avocado & Chickpeas
P.M. Snack (119 calories)
- 1/4 cup hummus
- 1 cup sliced cucumber
Dinner (409 calories)
- Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Total: 1,419 calories, 83g protein, 133g carbohydrates, 30g fiber, 67g fat, 1,914mg sodium
Read also: Meal Plan from Dr. Kuhn for Weight Loss: A Comprehensive Review
Day 2
Breakfast (348 calories)
- 1/4 cup Maple-Nut Granola
- 1 cup plain non-fat Greek yogurt
- 1 cup blueberries
A.M. Snack (105 calories)
- 1 medium banana
Lunch (381 calories)
- Vegan Superfood Grain Bowls
P.M. Snack (154 calories)
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
Dinner (419 calories)
- Spaghetti Squash with Peanut Sauce & Edamame
Daily Total: 1,407 calories, 68g protein, 170g carbohydrates, 38g fiber, 57g fat, 1,450mg sodium
Day 3
Breakfast (348 calories)
- 1/4 cup Maple-Nut Granola
- 1 cup plain non-fat Greek yogurt
- 1 cup blueberries
A.M. Snack (105 calories)
- 1 medium banana
Lunch (381 calories)
- Vegan Superfood Grain Bowls
P.M. Snack (95 calories)
- 1 medium apple
Dinner (395 calories)
- One-Pot Garlicky Shrimp & Spinach
- 3/4 cup Easy Brown Rice
Evening Snack (101 calories)
- 2 tbsp chocolate chips
Daily Total: 1,425 calories, 76g protein, 197g carbohydrates, 32g fiber, 46g fat, 728mg sodium
Read also: Health Benefits of Cinnamon Sticks
Day 4
Breakfast (349 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1 medium banana, sliced
A.M. Snack (88 calories)
- 1 hard-boiled egg topped with hot sauce
Lunch (381 calories)
- Vegan Superfood Grain Bowls
P.M. Snack (172 calories)
- 10 almonds
- 1 medium apple
Dinner (414 calories)
- Gochujang Steak, Kimchi & Cauliflower Rice Bowls
Daily Total: 1,403 calories, 74g protein, 179g carbohydrates, 46g fiber, 58g fat, 1,357mg sodium
Read also: 32 Foods That Burn Belly Fat Fast: Top Picks for Weight Loss
Day 5
Breakfast (324 calories)
- Spinach & Egg Scramble with Raspberries
- 1 tbsp shredded Cheddar cheese to top eggs
A.M. Snack (154 calories)
- 1/4 cup hummus
- 2 medium carrots, cut into sticks
Lunch (381 calories)
- Vegan Superfood Grain Bowls
P.M. Snack (202 calories)
- 1/2 cup Greek yogurt
- 1/2 cup raspberries
- 2 tbsp almonds
Dinner (339 calories)
- Spicy Weight-Loss Cabbage Soup
- Everything Bagel Avocado Toast
Daily Total: 1,400 calories, 69g protein, 145g carbohydrates, 48g fiber, 66g fat, 1,651mg sodium
Day 6
Breakfast (276 calories)
- 1 cup all-bran cereal
- 1 cup skim milk
- 1/2 cup raspberries
A.M. Snack (115 calories)
- 1 oz Cheddar cheese
Lunch (339 calories)
- Spicy Weight-Loss Cabbage Soup
- Everything Bagel Avocado Toast
P.M. Snack (198 calories)
- 2 tbsp almonds
- 1 medium apple
Dinner (474 calories)
- Hummus-Crusted Chicken
- Roasted Broccoli with Lemon-Garlic Vinaigrette
Daily Total: 1,401 calories, 82g protein, 157g carbohydrates, 50g fiber, 63g fat, 1,753mg sodium
Day 7
Breakfast (261 calories)
- Two-Ingredient Banana Pancakes
- 1/2 cup raspberries
- 1 tbsp peanut butter
A.M. Snack (218 calories)
- 2 tbsp almonds
- 1 oz Cheddar cheese
Lunch (339 calories)
- Spicy Weight-Loss Cabbage Soup
- Everything Bagel Avocado Toast
P.M. Snack (88 calories)
- 1 hard-boiled egg topped with hot sauce
Dinner (387 calories)
- Taco-Stuffed Zucchini topped with 1/4 cup pico de gallo
Evening Snack (101 calories)
- 2 tbsp chocolate chips
Daily Total: 1,393 calories, 65g protein, 110g carbohydrates, 31g fiber, 82g fat, 2,114mg sodium
Conclusion
This 1400 calorie dinner plan is designed to help you stay on track with your weight loss goals while enjoying a variety of tasty and nutritious meals. By combining high-protein, high-fiber foods with a balanced daily calorie intake, you can easily manage your weight and feel satisfied throughout the day. Meal prep ahead of time to save effort and stay consistent with your healthy eating habits!
